General Nutrition Guidelines

General Nutrition Guidelines

Results, recommends you consult your physician prior to using these guidelines.

If you have 2000 calories consumed per day and 3000 calories utilized per day, there will be a net loss of 7000 calories per week, which equals 2 pounds of fat.

ð     To lose one pound of fat, a person needs to create a net loss of 3500 calories.

ð     To gain one pound of lean body mass a person needs to create a net gain of 1555.5 calories.

For the average person Results utilizes a ratio of three parts carbohydrates, two parts protein and 1 part fat for each meal.

Carbohydrates-1 gram=4 calories   150 grams= 600 Cal per day-Carbohydrates

Proteins-1 gram=4 calories   100 grams=400 Cal per day-Proteins

Fats-1 gram=9 calories   50 grams=200 Cal per day-Fats

Recommendations

• Eat when you are slightly hungry not famished.
• Do not eat until you are full/stuffed, eat until you are not hungry/satisfied.
• Use smaller plates.
• Drink more water (at least 64 oz per day).
• Eat 6-12 servings of vegetables per day.
• Eat 3-6 servings of fruits per day.
• Eat more plain nuts.
• If you eat meats consume lean meats.

o      Priority of meats: fish, chicken, turkey, red meat, and pork.

• Eat 6-12 servings of whole grains.
• Do not drink sodas.
• Reduce your consumption of refined foods or manufactured foods to almost none.
• Do not eat fried foods.
• Turn most white foods brown.

o      Eat brown rice instead of white rice.

o      Eat whole wheat bread instead of white bread.

o      Eat whole wheat pasta instead of white pasta.

• Reduce your consumption of fast food.
• Make choices which shows your body how much you love it.
• Green tea is better than coffee.
• Whole foods are better than refined/manufactured foods.
• Organic is better than synthetic or manufactured.
• Consider a multivitamin as a back-up for antioxidants, vitamins, and minerals.

o      800 micrograms of folate.

o      1200 milligrams(mg) of calcium.

o      400 mg of vitamin D.

o      400 mg of magnesium.

o      Daily Value of all other vitamins and minerals.

o      Iron for women and no iron for men.

o      162 mg of Aspirin (If over the age of 40).

• Supplements may help, but may hinder, too. Ask for advice from someone who is not selling them.
• Lower the glycemic index of the foods you consume.
• No foods with partially hydrogenated oils.
• No foods with high fructose corn syrup.
• Reduce foods with color dyes in them.
• Read the nutrition facts and ingredients, and understand it!

General Nutrition Guidelines – 1200

General Nutrition Guidelines

Results recommends you consult your physician prior to using these guidelines.

If you have 1200 calories consumed per day and 2200 calories utilized per day, there will be a net loss of 7000 calories per week, which equals 2 pounds of fat.

ð     To lose one pound of fat, a person needs to create a net loss of 3500 calories.

ð     To gain one pound of lean body mass a person needs to create a net gain of 1555.5 calories.

For the average person Results utilizes a ratio of three parts carbohydrates, two parts protein and 1 part fat for each meal.

Carbohydrates-1 gram=4 calories   150 grams= 600 Cal per day-Carbohydrates

Proteins-1 gram=4 calories   100 grams=400 Cal per day-Proteins

Fats-1 gram=9 calories   22.2 grams=200 Cal per day-Fats

• Eat when you are slightly hungry not famished.
• Do not eat until you are full/stuffed, eat until you are not hungry/satisfied.
• Use smaller plates.
• Drink more water (at least 64 oz per day).
• Eat 6-12 servings of vegetables per day.
• Eat 3-6 servings of fruits per day.
• Eat more plain nuts.
• If you eat meats consume lean meats.

o      Priority of meats: fish, chicken, turkey, red meat, and pork.

• Eat 6-12 servings of whole grains.
• Do not drink sodas.
• Reduce your consumption of refined foods or manufactured foods to almost none.
• Do not eat fried foods.
• Turn most white foods brown.

o      Eat brown rice instead of white rice.

o      Eat whole wheat bread instead of white bread.

o      Eat whole wheat pasta instead of white pasta.

• Reduce your consumption of fast food.
• Make choices which shows your body how much you love it.
• Green tea is better than coffee.
• Whole foods are better than refined/manufactured foods.
• Organic is better than synthetic or manufactured.
• Consider a multivitamin as a back-up for antioxidants, vitamins, and minerals.

o      800 micrograms of folate.

o      1200 milligrams(mg) of calcium.

o      400 mg of vitamin D.

o      400 mg of magnesium.

o      Daily Value of all other vitamins and minerals.

o      Iron for women and no iron for men.

o      162 mg of Aspirin (If over the age of 40).

• Supplements may help, but may hinder, too. Ask for advice from someone who is not selling them.
• Lower the glycemic index of the foods you consume.
• No foods with partially hydrogenated oils.
• No foods with high fructose corn syrup.
• Reduce foods with color dyes in them.
• Read the nutrition facts and ingredients, and understand it!

General Nutrition Guidelines – 1500

General Nutrition Guidelines

Results recommends you consult your physician prior to using these guidelines.

If you have 1500 calories consumed per day and 2500 calories utilized per day, there will be a net loss of 7000 calories per week, which equals 2 pounds of fat.

ð     To lose one pound of fat, a person needs to create a net loss of 3500 calories.

ð     To gain one pound of lean body mass a person needs to create a net gain of 1555.5 calories.

For the average person Results utilizes a ratio of three parts carbohydrates, two parts protein and 1 part fat for each meal.

Carbohydrates-1 gram=4 calories   187.5 grams= 750 Cal per day-Carbohydrates

Proteins-1 gram=4 calories   125 grams=500 Cal per day-Proteins

Fats-1 gram=9 calories   27.8 grams=250 Cal per day-Fats

Tips and Strategies

• Eat when you are slightly hungry not famished.
• Do not eat until you are full/stuffed, eat until you are not hungry/satisfied.
• Use smaller plates.
• Drink more water (at least 64 oz per day).
• Eat 6-12 servings of vegetables per day.
• Eat 3-6 servings of fruits per day.
• Eat more plain nuts.
• If you eat meats consume lean meats.

o      Priority of meats: fish, chicken, turkey, red meat, and pork.

• Eat 6-12 servings of whole grains.
• Do not drink sodas.
• Reduce your consumption of refined foods or manufactured foods to almost none.
• Do not eat fried foods.
• Turn most white foods brown.

o      Eat brown rice instead of white rice.

o      Eat whole wheat bread instead of white bread.

o      Eat whole wheat pasta instead of white pasta.

• Reduce your consumption of fast food.
• Make choices which shows your body how much you love it.
• Green tea is better than coffee.
• Whole foods are better than refined/manufactured foods.
• Organic is better than synthetic or manufactured.
• Consider a multivitamin as a back-up for antioxidants, vitamins, and minerals.

o      800 micrograms of folate.

o      1200 milligrams(mg) of calcium.

o      400 mg of vitamin D.

o      400 mg of magnesium.

o      Daily Value of all other vitamins and minerals.

o      Iron for women and no iron for men.

o      162 mg of Aspirin (If over the age of 40).

• Supplements may help, but may hinder, too. Ask for advice from someone who is not selling them.
• Lower the glycemic index of the foods you consume.
• No foods with partially hydrogenated oils.
• No foods with high fructose corn syrup.
• Reduce foods with color dyes in them.
• Read the nutrition facts and ingredients, and understand it!

General Nutrition Guidelines – 1800

General Nutrition Guidelines

Results recommends you consult your physician prior to using these guidelines.

If you have 1800 calories consumed per day and 2800 calories utilized per day, there will be a net loss of 7000 calories per week, which equals 2 pounds of fat.

ð     To lose one pound of fat, a person needs to create a net loss of 3500 calories.

ð     To gain one pound of lean body mass a person needs to create a net gain of 1555.5 calories.

For the average person Results utilizes a ratio of three parts carbohydrates, two parts protein and 1 part fat for each meal.

Carbohydrates-1 gram=4 calories   225 grams= 900 Cal per day-Carbohydrates

Proteins-1 gram=4 calories   150 grams=600 Cal per day-Proteins

Fats-1 gram=9 calories   33.3 grams=300 Cal per day-Fats

Tips and Strategies

• Eat when you are slightly hungry not famished.
• Do not eat until you are full/stuffed, eat until you are not hungry/satisfied.
• Use smaller plates.
• Drink more water (at least 64 oz per day).
• Eat 6-12 servings of vegetables per day.
• Eat 3-6 servings of fruits per day.
• Eat more plain nuts.
• If you eat meats consume lean meats.

o      Priority of meats: fish, chicken, turkey, red meat, and pork.

• Eat 6-12 servings of whole grains.
• Do not drink sodas.
• Reduce your consumption of refined foods or manufactured foods to almost none.
• Do not eat fried foods.
• Turn most white foods brown.

o      Eat brown rice instead of white rice.

o      Eat whole wheat bread instead of white bread.

o      Eat whole wheat pasta instead of white pasta.

• Reduce your consumption of fast food.
• Make choices which show your body how much you love it.
• Green tea is better than coffee.
• Whole foods are better than refined/manufactured foods.
• Organic is better than synthetic or manufactured.
• Consider a multivitamin as a back-up for antioxidants, vitamins, and minerals.

o      800 micrograms of folate.

o      1200 milligrams(mg) of calcium.

o      400 mg of vitamin D.

o      400 mg of magnesium.

o      Daily Value of all other vitamins and minerals.

o      Iron for women and no iron for men.

o      162 mg of Aspirin (If over the age of 40).

• Supplements may help, but may hinder, too. Ask for advice from someone who is not selling them.
• Lower the glycemic index of the foods you consume.
• No foods with partially hydrogenated oils.
• No foods with high fructose corn syrup.
• Reduce foods with color dyes in them.
• Read the nutrition facts and ingredients, and understand it!

General Nutrition Guidelines – 3000

General Nutrition Guidelines

Results, recommends you consult your physician prior to using these guidelines.

If you have 3000 calories consumed per day and 4000 calories utilized per day, there will be a net loss of 7000 calories per week, which equals 2 pounds of fat.

ð     To lose one pound of fat, a person needs to create a net loss of 3500 calories.

ð     To gain one pound of lean body mass a person needs to create a net gain of 1555.5 calories.

For the average person Results utilizes a ratio of three parts carbohydrates, two parts protein and 1 part fat for each meal.

Carbohydrates-1 gram=4 calories   375 grams= 1500 Cal per day-Carbohydrates

Proteins-1 gram=4 calories   250 grams=1000 Cal per day-Proteins

Fats-1 gram=9 calories   55.6 grams=500 Cal per day-Fats

Recommendations

• Eat when you are slightly hungry not famished.
• Do not eat until you are full/stuffed, eat until you are not hungry/satisfied.
• Use smaller plates.
• Drink more water (at least 64 oz per day).
• Eat 6-12 servings of vegetables per day.
• Eat 3-6 servings of fruits per day.
• Eat more plain nuts.
• If you eat meats consume lean meats.

o      Priority of meats: fish, chicken, turkey, red meat, and pork.

• Eat 6-12 servings of whole grains.
• Do not drink sodas.
• Reduce your consumption of refined foods or manufactured foods to almost none.
• Do not eat fried foods.
• Turn most white foods brown.

o      Eat brown rice instead of white rice.

o      Eat whole wheat bread instead of white bread.

o      Eat whole wheat pasta instead of white pasta.

• Reduce your consumption of fast food.
• Make choices which shows your body how much you love it.
• Green tea is better than coffee.
• Whole foods are better than refined/manufactured foods.
• Organic is better than synthetic or manufactured.
• Consider a multivitamin as a back-up for antioxidants, vitamins, and minerals.

o      800 micrograms of folate.

o      1200 milligrams(mg) of calcium.

o      400 mg of vitamin D.

o      400 mg of magnesium.

o      Daily Value of all other vitamins and minerals.

o      Iron for women and no iron for men.

o      162 mg of Aspirin (If over the age of 40).

• Supplements may help, but may hinder, too. Ask for advice from someone who is not selling them.
• Lower the glycemic index of the foods you consume.
• No foods with partially hydrogenated oils.
• No foods with high fructose corn syrup.
• Reduce foods with color dyes in them.
• Read the nutrition facts and ingredients, and understand it!

Top Five Tips to Increase Your Energy This Holiday Season

I will be partaking in the same eating lifestyle that I am recommending and holding my clients accountable to this Holiday Season. This diet will place an emphasis on life-giving and energy-abundant foods and eating style. Consider it a spiritual, mental, and physical fast for Thanksgiving and the blessing of Christmas. God created this planet with abundance and life, so I say we partake in His creation.

Foods to Enjoy:
Anything that is not disturbed by mankind, and foods that have no synthetic or man made ingredients.

Foods to Avoid:
Alcohol, caffeine, fast food, fried foods, synthetic or man-made foods and ingredients.

Raw milk is good. Pasteurized milk is not.
Apple is good. Carmel apple is not.
Raw sugar is good. Refined white sugar is not.
Honey is good. High fructose corn syrup is not.

I could go on and on, but I will refrain, because I think you all get the point. Now let’s get into how we weill eat this food to enjoy maximum nutrients and energy benefits.

1. Eat every 3 hours.
2. Eat a carbohydrate with a protein (protein first).
3. Eat more carbohydrates pre and post activity.
4. Drink one ounce of water per pound of body weight.
5. Measure your food according to your metabolic rate and goals.

These top tips are specifically designed to help increase your energy this holiday season. If you would like our more detailed food lists, more personalized attention, and/or guidance for these techniques call us at 866-243-4472 or email us at info@innovative-results.com.

Innovative Results Personal Training has been voted #1 <a href=”http://www.innovative-results.com”>Orange County Personal Trainer</a>
for ’08 and ’09 by FOX LA’s Hotspot. Their personal trainers service all of Orange County, CA
including Costa Mesa, Irvine, Newport Beach, Corona Del Mar, Tustin, Huntington Beach, Lake Forest,
Laguna Niguel, Laguna Hills, Rancho Santa Margarita, Ladera Ranch, Foothill Ranch, Aliso Viejo,
Mission Viejo, Laguna Beach, Fountain Valley, Anaheim, Fullerton, Santa Ana, San Juan Capistrano,
Dana Point, Long Beach, Placentia, Brea, Anaheim Hills, Yorba Linda, Seal Beach, Westminster and
San Clemente.

Does the Daniel Fast Work?

YES, IT WORKS! But for what?

It works for spiritual fasting. It enables healthy weight loss. It helps eradicate cravings! It helps cleanse your gi tract.

The Daniel Fast Exactly

“In those days I, Daniel, was mourning three full weeks. I ate no pleasant food, no meat or wine came into my mouth, nor did I anoint myself at all, till three whole weeks were fulfilled.” Daniel 10:2, 3

The Daniel Fast is a healthy and nutritious way to eat. If you have special dietary needs, you should consult your health professional before you start this fast. You can modify the fast to meet your specific health requirements if needed.

Use this guide when preparing menus, choosing recipes and shopping for your Daniel Fast meals.

During the Daniel Fast you will not consume any sugar or sweeteners of any kind, nor will you have any caffeine or artificial chemicals. Many people experience a physical detox during the first few days of the fast including headaches, fatigue, leg cramps and other typical symptoms. You can reduce these effects by weaning yourself from these foods before the fast begins and also by drinking at least 1/2 gallon of filtered water each day before, during and after the fasting period. Anytime you have concern about symptoms you may experience, be sure to contact your health professional. Fasting should never be harmful to the body!

Foods You Can Eat During the Daniel Fast

• All fruits. These can be fresh, frozen, dried, juiced or canned. Fruits include but are not limited to apples, apricots, bananas, blackberries, blueberries, boysenberries, cantaloupe, cherries, cranberries, figs, grapefruit, grapes, guava, honeydew melon, kiwi, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, prunes, raisins, raspberries, strawberries, tangelos, tangerines, watermelon
• All vegetables. These can be fresh, frozen, dried, juiced or canned. Vegetables include but are not limited to artichokes, asparagus, beets, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, chili peppers, collard greens, corn, cucumbers, eggplant, garlic, ginger root, kale, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, potatoes, radishes, rutabagas, scallions, spinach, sprouts, squashes, sweet potatoes, tomatoes, turnips, watercress, yams, zucchini, veggie burgers are an option if you are not allergic to soy.
• All whole grains, including but not limited to whole wheat, brown rice, millet, quinoa, oats, barley, grits, whole wheat pasta, whole wheat tortillas, rice cakes and popcorn.
• All nuts and seeds, including but not limited to sunflower seeds, cashews, peanuts, sesame. Also nut butters including peanut butter.
• All legumes. These can be canned or dried. Legumes include but are not limited to dried beans, pinto beans, split peas, lentils, black eyed peas, kidney beans, black beans, cannellini beans, white beans.
• All quality oils including but not limited to olive, canola, grape seed, peanut, and sesame.
• Beverages: spring water, distilled water or other pure waters.
• Other: tofu, soy products, vinegar, seasonings, salt, herbs and spices.

Foods To Avoid on the Daniel Fast

• All meat and animal products including but not limited to beef, lamb, pork, poultry, and fish.
• All dairy products including but not limited to milk, cheese, cream, butter, and eggs.
• All sweeteners including but not limited to sugar, raw sugar, honey, syrups, molasses, and cane juice.
• All leavened bread including Ezekiel Bread (it contains yeast and honey) and baked goods.
• All refined and processed foods products including but not limited to artificial flavorings, food additives, chemicals, white rice, white flour, and foods that contain artificial preservatives.
• All deep fried foods including but not limited to potato chips, French fries, corn chips.
• All solid fats including shortening, margarine, lard and foods high in fat.
• Beverages including but not limited to coffee, tea, herbal teas, carbonated beverages, energy drinks, and alcohol.
• When you shop for food remember to READ THE LABELS to make sure the only ingredients in packaged foods are suitable for the Daniel Fast. You will want to be especially aware of chemicals, dairy products and sweeteners – all of which are not allowed on the Daniel Fast.

Here is My Story on The Daniel Fast

Living only on water, vegetables, fruit, and whole grains, seems hard, but once I focused on what I could eat and not on what I couldn’t it was easy. I happened to be the only person I know to actually gain weight on the Daniel Fast. My girlfriend lost weight and felt 10 times better. She had stomach issues and low energy before the fast. I had a few personal training clients on this fast, and one of them lost 13 pounds. Let me repeat this, this client lost 13 pounds on a 21 day fast! So not only is this a great spiritual fast, but it is also a way to clean up your diet, find health, discover nutrition, and enjoy fitness.

A Few Recipes From a Friend

Recipe: Indian-Inspired Roasted Butternut Squash

Yield: 6 servings
6 cups peeled and (1/2-inch) cubed butternut squash (about 2 medium squash).
1 tablespoon olive oil
1/4 cup golden raisins
1 tablespoon honey
1/2 teaspoon Madras curry powder
2 tablespoons minced fresh cilantro
Procedure:
1. Preheat oven to 500 degrees. In bowl, toss squash with oil; season with salt and pepper.
2. Place squash in a single layer on rimmed baking sheet. Bake in preheated oven for about 10 minutes or until tender and starting to caramelize.
3. Remove from oven; toss squash with raisins and remaining ingredients. Serve immediately.
Nutrition information (per serving): 144 calories, 19 percent of calories from fat, 3 g fat, 1.4g saturated fat, 5mg cholesterol, 30 g carbohydrates, 1.5 g protein, 68 mg sodium, 3.4g fiber

Recipe: Roasted Rosemary Potatoes

Yield: 4 servings
6 large Yukon Gold potatoes, washed, dried well
2 tablespoons olive oil
Salt and freshly ground black pepper
2 tablespoons chopped fresh rosemary leaves, stems discarded
Optional: 2 tablespoons butter
Procedure:
1. Preheat oven to 400 degrees. Cut each potato in half lengthwise, then slice each half into 3 long wedges.
2. Place large, deep skillet on medium-high heat. When hot, add olive oil. Fry wedges until golden brown, turning them with the spatula, about 5 minutes on each side. Remove from heat and using the spatula, transfer the wedges to rimmed baking sheet. Season with salt, pepper and chopped rosemary.
3. Bake wedges for 40 to 50 minutes or until golden brown and fully cooked through. If desired, add the butter to the baking sheet and swirl sheet around until the butter has melted and wedges are coated. Remove from heat and serve immediately.

Nutrition information (per serving, without butter): 157 calories, 18 percent of calories from fat, 3 g fat, 2.8g saturated fat, 5 mg cholesterol, 30 g carbohydrates, 5 g protein, 400 mg sodium, 2.5 g fiber

Recipe: Roasted Root Vegetable Medley

Yield: 6 to 8 servings
1/2 pound parsnips
1/2 pound carrots
1/2 pound turnips
1/2 pound sweet potatoes
6 medium shallots, peeled
2 tablespoons extra-virgin olive oil
3/4 teaspoon kosher salt
2 tablespoons fresh rosemary leaves (removed from stems)
1 head garlic, broken up into cloves, smashed but skins left intact
Freshly ground black pepper to taste
Procedure:
1. Preheat the oven to 400 degrees.
2. Peel and trim the parsnips and carrots. Cut the slender ends into 1 1/4- to 1 1/2-inch lengths. Cut the fat ends in half lengthwise and then into 1 1/4- to 1 1/2-inch lengths.
3. Peel and trim the turnips. If small, cut them into wedges about 1/2- to 3/4-inch thick. If large, cut the turnip in half through the equator, then cut into wedges. Peel the sweet potatoes. Cut in half lengthwise and then slice lengthwise about 1/2 inch thick; cut slices into 1 1/4- to 1 1/2-inch sections.
4. In large bowl, toss parsnips, carrots, turnips, sweet potatoes, and shallots with the oil and salt. Place on two rimmed baking sheets (or one 9-by-13-inch baking pan) and roast for 20 minutes. Add the rosemary and garlic, toss again, and continue roasting until the vegetables are browned and tender, another 20 to 25 minutes. Scrape out into a serving dish, sprinkle with the pepper, and serve hot.
Nutrition information (per serving): 54 calories, 28 percent of calories from fat, 2 g fat, 1.8 g saturated fat, 2 mg cholesterol,11 g carbohydrates, 2 g protein, 32 mg sodium, 5 g fiber

Innovative Results Personal Training has been voted #1 Orange County Personal Trainer
for ‘08 and ‘09 by FOX LA’s Hotspot. Their personal trainers service all of Orange County, CA
including Costa Mesa, Irvine, Newport Beach, Corona Del Mar, Tustin, Huntington Beach, Lake Forest,
Laguna Niguel, Laguna Hills, Rancho Santa Margarita, Ladera Ranch, Foothill Ranch, Aliso Viejo,
Mission Viejo, Laguna Beach, Fountain Valley, Anaheim, Fullerton, Santa Ana, San Juan Capistrano,
Dana Point, Long Beach, Placentia, Brea, Anaheim Hills, Yorba Linda, Seal Beach, Westminster and
San Clemente.

Get a Flat Stomach, Sexy Abs and Lose Weight While on Vacation

This cardio is easy, fun, funny, and entertaining…have fun!

Flying around from job to job, commuting to and from work, working late hours, and increasing time with the kids, can lead to reduced time to workout, or maybe you can’t afford the gym or high priced equipment. This is an opportunity to get creative and follow some easy videos if one has the desire to lose weight and look great. Once ready, you will use approximately 10 to 60 minutes, and create fitness in your home or hotel room.

4 Simple Body Weight Workouts to Fight Holiday Weight Gain

Most people travel during the holidays, others all year long.  We are constantly asked

“what can I do while I’m on vacation ?”

Well, here ya go.  4 simple but incredibly effective workouts you can do anywhere.  You can do these at your hotel, in a house, yard, beach or wherever you may find yourself during this holiday season.

There is a workout here for everyone.  Enjoy!

The Naked Sailor Visits YNV for Insane Workout

This is movement training at its finest. Naked Training is Movement Training done without equipment. Here The Naked Sailor made a guest appearance in Long Beach to Jaiya Figueras’ company Your Next Victory. The Naked Sailor, Aaron Guyett, owns the number one personal training company in Orange County, Innovative Results. Jaiya and Aaron both wrote a book called Warrion Meets Earth, in this book, they go over the specifics of Movement Training. Look for more of The Naked Sailor working out at a location near you.